Workout of the Day
A1) Goblet Box Step Down
4 x 6-8 ea side @ 3011
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.
A2) Chin ups: 4 x 4-8 reps
*Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.
AMRAP 12 min
200′ Sandbag Bear Hug Carry*
*While partner A is carrying sandbag outside, partner B completes the following work in the gym:
12 alternating renegade rows
Walking Lunge until partner A returns to door
Then switch roles and continue.
Sandbag weight should be challenging! Expect the carry to take about 30-45 sec.
Renegade row = moderately heavy. 12 total reps that take a purposeful paced effort, but not heavy enough that you need to stop in the set. Keep hips/pelvis STILL as you row!
Coach Lauren demoing Push Jerks prior to Stonewall